CrossFit WOD, May 29, 2023

Workout of the Day: Monday, 29-May-2023

Announcement

May 28 – Murph, 8 am class time only

June 1 – No Barbell option kick off!

June 2 – Community WOD at 5:30 pm, Gym-boree potluck dinner (bring a side or meat to throw on the grill)

June 1-9 – Offering a free trial period for one week, please bring a friend

June 17 – Yoga with Jenny Noonan Sat 9:45 am – All levels welcome for Flow Yoga.

June 18 – Strongman WOD 1 pm

June 22 – Girls Night at Los Tios 6:30 pm

Warm-up
Coaches choice
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
https://www.crossfit.com/workout/2005/08/18#/comments

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
*Scaling options
1) You can do a 1/2 Murph
2) 3/4 Murph and partition the movements
3) Full Murph
1 Mile Run
20 Rounds of
5 Pull-ups
10 Push-ups
15 Squats
1 Mile Run
4) Some people front load the squats and do 10 round of 30 Squats to save their legs for the Run.
5) Push-ups seem to be the most difficult so some do
5 Push-up
5 Pull-up
5 Push-up
15 Squats
*Also all movements are scalable such as box push-ups, Banded or Jumping Pull-ups

https://en.wikipedia.org/wiki/Michael_P._Murphy

Partner Murph (Time)
800 meter Run (together)
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run (together)
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run (together)
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run (together)
*Partners run together. For everything else (push-ups, pull-ups, and air squats) one partner works at a time. Otherwise perform the work in the order written and break as needed.
**During Murph, do your best to maintain great form for all movements. You will get tired. Your form may break. That’s okay. This workout is not about how fast you can go or the time you can beat. It’s about participating and remembering. If you have to slow down to perform the reps to standard, do so and know that this workout is our way to honor those who serve this country.
***Other ways to break it up are 1 mile run and 20 rounds of "Cindy" alternating movements with your partner then 1 mile run.